The Unexpected Pain First-Time Marathon Runners Feel Near the Finish Line
With the London Marathon taking place this weekend, thousands of runners will be focused on pace, hydration, stamina and crossing that famous finish line. But according to one leading back expert, there’s another part of the body many first-time marathon runners forget to prepare for — and it often suffers most in the final miles.
While sore legs and blistered feet are expected after 26.2 miles, back pain can come as an unpleasant surprise, especially for novice runners taking on their first marathon challenge.
Why marathon running can trigger back pain
Mr Michael Fatica, Lead Osteopath and Co-founder of the Back in Shape Program, says many runners train their muscles and cardiovascular fitness but overlook the repeated stress marathon running places on the spine.
He explains that while muscles adapt relatively quickly to training, spinal discs take much longer to adjust and recover.
Over the course of a marathon, the lower back absorbs thousands of repetitive impacts. Early in the race, runners tend to move with lighter strides and better posture. But as fatigue sets in during the later miles, form often begins to collapse.
That’s when runners may start to “plod” rather than glide, increasing compression through the lower back and placing added pressure on spinal discs.
Why first-time runners are more at risk
Many beginners progress from 5K or 10K races to a full marathon without fully understanding how different the demands can be.
Shorter races test speed and endurance. A marathon tests posture, movement efficiency and how well the body copes with prolonged repetitive impact.
When the core becomes tired, posture can dip, stride mechanics change and the spine is left taking more strain than it should.
Three common recovery mistakes runners make
After finishing, many runners instinctively stretch into positions they believe will help ease discomfort. However, some popular post-race stretches may actually worsen lower back pain.
According to Fatica, rounding the spine in positions such as Child’s Pose or knee-to-chest stretches can add further compression to already irritated discs.
Instead, he recommends gentler recovery methods.
1. Use a rolled towel for support
Lie on the floor with knees bent and place a tightly rolled towel beneath the lower back. This can help restore the spine’s natural curve and reduce pressure.
2. Try gentle decompression
Lie face down across the edge of a bed with arms supporting your upper body, allowing the lower back to gently lengthen for short periods.
3. Combine warmth and icing
A warm bath can help relax tight muscles, while short icing sessions may calm inflammation.
What runners should do before race day
Rather than aggressive stretching, the expert recommends focusing on mobility and core activation before long runs or race day.
Gentle spinal rotation, calf and hamstring stretches, along with light core engagement, can help stabilise the body without causing fatigue.
The key message for marathon runners
Training plans often focus on mileage, nutrition and race pace, but protecting the spine could be just as important for finishing strong and recovering properly afterwards.
For many first-time marathon runners, the biggest challenge may not be their legs at all — but the body part they forgot to train.
Credit: Original story based on expert commentary supplied by Back in Shape Program / Michael Fatica.
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